Squat with a pause halfway down
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This lift uses the static-dynamic method. Some athletes slow down too much before parallel when working with weights 90% and up. That makes it hard for them to hit proper depth. Therefore, I prescribe squats with a stop halfway down.
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They should stop about 2-5s, depending on the weight of the barbell. The main condition is the lowering speed after the pause should be greater than before the pause. This helps the athletes to get used to faster movement down and, as a result, to squats below the parallel.
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blanca_villoch- Killer end to a great week/training block! Deadlift top single at 425lbs. Snatch Grip Deads 335lbs. x5, and 3️⃣ bench 215lbs. for doubles feels great being able to easily hit these numbers any day of the week, especially so far out from comp. Heading into meet prep with a solid foundation! powerlifting

Ellen competed at the USPA Winter Classic this past weekend and at 64 years old and competing at 132lbs, she still hitting new pr's by squatting 347lbs, benching 207lbs, and deadlifting 429lbs! Here is the deadlift and squat video from that meet and her total of 984.35 places her number 6 in the women's overall (open) raw 132 pound class! People, she's 64 and right smack in the middle of the top 10 best 132 pound females in the US with lifters like Salazar, Finkleman, Gonzalez, Small, Millican and Hu! These are the type of lifters that are in her class!